Training Log Archive: CraigFishwickIn the 7 days ending Jan 14, 2018:
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Sunday Jan 14, 2018 #
Running 1:26:49 [3] 12.04 mi (7:13 / mi)
shoes: Nike Pegasus 34 - Blue + White
Another solid week, some good sessions and speed progressing with the strides. No niggles.
Note
Thursday: 5
Friday : 5 units
Saturday: 4 units
Sunday: 7 units
Total weekly Alcohol: 21 ...whoops
Yearly total: 44
Saturday Jan 13, 2018 #
Running 17:32 [3] 3.08 mi (5:42 / mi)
ahr:167 max:177 shoes: Nike Flyknit Streak pink/yello
17:32
Happy with this today, felt a little flat before the start but once got going felt ok. Worked hard to not give up on the second drag up the park and finished quite strongly. A marker of some progress.
Running 13:02 [3] 1.57 mi (8:18 / mi)
shoes: Nike Flyknit Streak pink/yello
Running 10:36 [3] 1.31 mi (8:06 / mi)
shoes: Nike Pegasus 34 - Blue + White
Friday Jan 12, 2018 #
Note
This week has brought about a seismic shift in my dietary habits.
Refined sugar has totally gone, alcohol reduced significantly and also a mostly gluten free diet which for me is cutting out the pasta, bread, pastries and cakes. I'll try to keep this up for a while as an experiment and see how it makes me feel and what happens to my weight.
Running 13:28 [3] 1.78 mi (7:34 / mi)
shoes: Nike Pegasus 34 - Blue + White
Thursday Jan 11, 2018 #
Note
Running 13:49 [3] 1.79 mi (7:43 / mi)
shoes: Nike Pegasus 34 - Blue + White
Running 1:21:00 [3] 11.0 mi (7:22 / mi)
shoes: Nike Pegasus 34 - Blue + White
2 Threshold efforts 12min + 10 min (3min rec), around Attercliffe + 4 x 200m (Indoor)
5.57/mile + 6.04/mile for threshold + 31,32,31,31 for 200's
(Avg HR 157, Max 168 for 12min, Avg HR 162, Max 168 for 10min)
Felt quite good today, fatigue and DOMS from last week has gone.
I think that I should keep to the rule that 'threshold running' should be there or there abouts the pace you could race at for an hour when rested. The pace I was running tonight was somewhere in between this and 10km pace.
Attercliffe is pretty grim on these busy, drizzly nights. Lots of roads to cross and a significant amount of traffic, the fumes of which cant be good for your lungs when exercising at such intensities with close to maximum ventilation.
Wednesday Jan 10, 2018 #
Running 15:12 [3] 1.83 mi (8:18 / mi)
shoes: Nike Pegasus 34 - Blue + White
Running 20:02 [3] 2.44 mi (8:13 / mi)
shoes: Nike Pegasus 34 - Blue + White
Tuesday Jan 9, 2018 #
Running 21:08 [3] 2.42 mi (8:44 / mi)
shoes: Nike Pegasus 34 - Blue + White
Running 1:17:54 [3] 9.57 mi (8:08 / mi)
shoes: Nike Pegasus 34 - Blue + White
4 x 1200 (1:50-1:55 rec)
3.59, 4.00, 3.57, 3.49
4 x 60m sprints before and 4 x 100m afterwards.
Felt quite flat on the way down and when doing strides but actually felt ok when got going on the reps. Not quite as much improvement in this session since I did it in early December that I would have liked but I've defiantly still got Ribble and The Yorkshires in my legs. Felt quite good on the last rep with a bit of spring in my stride.
Monday Jan 8, 2018 #
Running 36:46 [3] 4.29 mi (8:34 / mi)
shoes: Nike Pegasus 34 - Blue + White
Weight 80.1 Kg's
Running 42:18 [3] 4.53 mi (9:20 / mi)
shoes: Nike Pegasus 34 - Blue + White
S & C 10:00 [3]